This is my last set at 4x15. I want to check that I'm on the right track after making some changes following a previous check. Better on the mobility? Better protraction?
This was my previous attempt at a mastery form check. The feedback I received was:
Hi Andrew,
Thank you for sending us another video. It looks like you are doing a pretty good job.
Before moving on, I recommend making some small adjustments. On your push ups, work on hitting strong protraction at the top of each rep. You are also picking up some pike in the hips which becomes more severe as you get tired. Engage your gluts to help maintain PPT. At the bottom of your push up, make sure that your knees, hips and chest touch the ground in that order, respectively.
On your iM try to slow down your reps. You are swinging the weight slightly which takes away from the connective tissue strength required to do this movement. Going slower will better prepare your shoulders for more advance hollow back press progression. Focus less on the twist in the torso and more on the rotation of the shoulder joint from shoulder flexion to shoulder extension. Here is a link to a page on the GB Forum in which one of our coaches, Jon Douglas, gives a great explanation of how to properly perform this exercise: https://www.gymnasticbodies.com/forum/topic/27427-xiaopengs/?page=2. Also, remember to keep your core engaged to keep the ribs from flaring out.